Anti Inflammatory Diet – Part 1 by Richard Hedrick
The standard American diet is, quite frankly, just awful. The average person in the US eats a diet rife with low nutrient content foods, processed foods, saturated fats, and refined sugars. Our poor dietary choices are reflected in the incidence of cancer, diabetes, autoimmune disease and heart disease in the general population. This brief article will discuss some of the finer points of the anti-inflammatory diet. We will also offer a few tips for those interested in implementing some new dietary changes.
So first things first. What are omega 3′s and what are omega 6′s? In a nutshell, they are both essential unsaturated fatty acids. They are “essential” because the body is unable to synthesize them, and so must rely on extracting them from a food source. They are also essential for normal development. For many of us, that brief explanation is of little help in understanding what exactly an omega 3 or 6 is. So lets start with why we need them or rather what they do. The omegas are necessary for normal membrane formation and function, hormone regulation, normal growth and bone formation in the context of child development, skin integrity, muscle-building, energy production, brain function, they play a role in immune function, in organ regulation and a whole host of other basic body processes. So to say that they are important is a bit of a gross cosmic understatement. They are REALLY IMPORTANT!!!
There are 3 important or nutritionally significant omega 3′s: Alpha Linolenic acid, Eicosapentaenoic acid, and Docosahexanoic acid, or respectively ALA (found in plant sources-short chain), EPA, and DHA (both found in cold water fish-long chain forms). If you’re thinking about supplementing, be sure the product you choose contains both EPA and DHA. Appropriate ratios of omega 3′s are considered to be anti-inflammatory and cardio protective. Good food sources of omega 3 include: cold water fish such as salmon, mackerel and tuna, hemp seed, grass-fed beef, tofu, collard greens flax, hazel nuts, pecans, and krill oil.
Arachidonic acid is the most pro-inflammatory variety of omega 6. It is commonly converted to an active pro-inflammatory mediator called prostaglandin. Excesses of omega 6 have been correlated with increased risk of cancer, stroke, heart disease, auto immune disorders and even certain types of arthritis. It is vital that we have a good balance of omega 6 to omega 3. Mostly because they compete for the same receptor sites. In the event that the concentration of omega 6 far outweighs that of 3, we lose much of the positive benefit associated with 3. The average American ratio is anywhere from 10 to 1, to 40 to 1, omega 6 to 3. The ideal ratio is 4 to 1 or even 1 to 1 for serious cardio protective effects. Some high content omega 6 foods are corn oil, safflower oil, mayonnaise, grape seed oil, non grass fed-beef, margarine, most processed food, soy bean oil.
Now, if omega 6 plays a discerning role in pro-inflammatory processes within the body, it’s quite easy to see why we want to make sure these two fatty acids are somewhat in balance. Don’t be mistaken. Omega 6′s are not all bad. Yes, some can contribute to inflammation, but there are a host of others that perform vital functions within the body.
Part 2 to come….
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About the Author
Richard Hedrick is a San Diego Chiropractor specializing in the treatment of musculo-skeletal disorders with the use of spinal manipulative therapy.
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